Yoga During Lockdown: 5 Yoga Poses To Combat Stress And Anxiety

While the entire country has been subjected to 21 days of confinement, Prime Minister Narendra Modi has shared a yoga asana that he practices and encourages people to do the same to stay fit and stress-free during confinement. Prime Minister Modi took to Twitter and revealed that he practised Yoga Nidra, a yoga asana that relieves stress. He wrote: “Whenever I have time, I practice Yoga Nidra once or twice a week. This promotes general well-being, relaxes the mind, reduces stress and anxiety.”

A 21-day quarantine was imposed nationally to prevent the spread of coronavirus and maintain social distance to prevent people from infecting others. During confinement, it is obvious that one feels stressed, fearful and anxious. So, to ward off your fear, anxiety and stress, practice these yoga postures.

1. Yoga Nidra

Nidra yoga, also known as yogic sleep, is a powerful meditation technique that controls the body’s relaxation response. It alleviates stress, relieves depression and anxiety, relaxes the mind and releases tensions from the body and mind.

How to do:

  • Lie on the mat and with a cross with your lower back to your head.
  • Close your eyes and relax.
  • Take deep breaths and notice the sounds and smells that surround you.
  • You can then focus on your whole body and think about positive things.
  • Do it for 10 minutes and slowly open your eyes.

2. Easy pose (Sukhasana)

This yoga asana has relaxing effects on the body and mind, it strengthens physical and mental balance and reduces stress and anxiety.

How to do:

  • Sit on the floor and bend your legs.
  • Bring your knees closer until your feet are below.
  • Keep the spine straight.
  • You can either place your palms on your knees or place them on your knees with your palms up or down.

3. Rabbit pose (Sasangasana)

The installation of the rabbit calms the mind, relieves tension around the neck and relieves stress by bringing fresh blood to the top of the head.

How to do:

  • Kneel and exhale by grabbing your heels with the back of your hands facing outwards.
  • Lay your head on the floor towards your knees so that the forehead touches the knees.
  • Lift your hips and inhale by pulling on your heels with a firm grip of your hands and exhale.
  • Stay in this position and take at least 5 breaths.

4. Sitting in lateral bending

Sitting yoga asanas bring balance to your entire body. It releases tension from the neck, head and shoulders.

How to do:

  • Get down on your knees with both legs together.
  • Keep one hand on the floor away from your body and take the other hand to lift it above your head.
  • By balancing your hand on the floor, stretch your body and hand to your left side.
  • Repeat on the other side.

5.Plow pose (Halasana)

The laying of the snowplough calms the mind, reduces stress, fatigue, back pain, headaches and stretches the shoulders and spine.

How to do:

  • Lie down and relax your body.
  • Hold your legs with both hands, one hand on each leg.
  • Rotate both legs backwards above your head and lay your toes on the floor.
  • Stay in this position and take 10 breaths.
  • Slowly spread your legs to the ground.